WOD 1.29.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (12 minutes to 1RM)

Metcon

Slam Ball (Time)

50 Ball Slam Buy in – 30/20#

(overhead, and slam the ball down, you will be no repped for whimsical slamming) then –

5 rounds

300M row

10 Box jumps 24/20 (steps ok)

10 Ball Slams 30/20

10 Push-ups

Cool Down

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